In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3 extra reps but not more). Less than 7 RPE is considered a warm up set.<\/p>\n
There are 3 stations only.<\/p>\n
SET UP:<\/strong><\/p>\n Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.<\/p>\n Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).<\/p>\n FOR TIME<\/p>\n 1\/side Note: One rep of Turkish Complex without dropping the weight: 1 rep = This station can be done using DB too. No need to stick with KBs. DBs will offer less stability challenge compared to KB.<\/p>\n EVERY 3:20 X 3 SETS<\/p>\n 8 Romanian Deadlift @ 20X1 3 WORKING SETS Record your highest weight and beat it next time. We will see the Bent Over Row alternating on a weekly basis with the Supinated bent over row.<\/p>\n","protected":false},"excerpt":{"rendered":" Full Body: Tip: Working set Vs Warm up Set In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3 extra reps but not more). […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2210"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2210"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2210\/revisions"}],"predecessor-version":[{"id":2293,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2210\/revisions\/2293"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 3&4<\/a>: FOR TIME: 20 min<\/h4>\n
\nTurkish Complex
\n20m S. arm kb overhead Walk<\/p>\n
\n\u2022 1 Single Arm Turkish Sit Ups
\n\u2022 1 Single Arm KB Z Press at the top of the sit-up
\n\u2022 1 Turkish Get Up from the top of Z Press<\/p>\nStation 1<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\n
\ndirectly into
\n30 sec Max Russian Kettlebell Swings<\/p>\nStation 2<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\nBarbell Bent Over Row15\/12\/10
\nBW reps to failure (1 max set) Narrow Grip Tricep Push up<\/p>\n